June 03, 2013

Workout log, 5/3/1, c6w2

Monday (5-27-2013)
press warmup 55x5, 75x5, 85x3
press working 100x3, 115x3, 130x3
push press 130 3x3
bench press 145 5x10
chinup +45 5, 4; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 70 2x10
hammer curl 25 2x10

deadlift warmup 175x5, 215x5, 255x3
deadlift working 300x3, 340x3, 385x1, 1, 2, 1, 1
squat 135x5
plank 3x60s

bench warmup 105x5, 125x5, 145x3
bench working 170x3, 190x3, 220x3, 1, 1
press 95 5x8
pendlay row 155 5x8
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

squat warmup 135x5, 175x5, 205x3
squat working 240x3, 270x3, 305x3, 1, 1, 1
deadlift 135x5, 295 4x5
leg curl 120 3x8
calf press 675 5x10

Weight (Saturday): 176 lb

Notes:  Crappy week.  Regressed on standing presses from prior cycle.  Initially got the smooth bar for deads on Tuesday and couldn't hold onto it, so I wasted a ton of time unloading/loading to hit a double instead of a triple.  No improvement on bench, and I'm worried that I'm not getting good depth on my peak squat working sets.  Not sure if the diet's just not working, or if I've run the course on 5/3/1.  All I know right now is that I'm finishing the cycle.

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